Workout 10/30/20

STRENGTH:

10×3 Speed Banded Push Press

– @50% 1RM

– Red +150/ Org -150

– Rest 30” between sets 

CONDITIONING:

For Time: 24’ time cap 

10 Rounds

10 Pull-ups

10 Handstand Push-ups

10 Burpees

POWER HOUR:

For Time

1,000 Box Step-Ups (20 in)

ACCESSORIES:

3×12-14 Dumbbell Incline Bench Press

3×12-14 Wide Grip Lat Pull Downs

3×12-14 Dual Dumbbell Chest Supported Incline Rows 

4×1’ Hollow Rocks

1×300 Band Pull A-parts

CARDIO:

25’ AMRAP

15 Calorie Row 

10 Burpee Over Rower

5 Strict Handstand Push-ups

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